5 Tips to Dominate Your Next HYROX Race


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • You signed up for a HYROX — now what do you do? Aerobic Capacity coach Chris Hinshaw offers advice

  • Never Miss a Monday - How using “negative splits” in training can help you find an extra gear at the end of CrossFit workouts

  • 2024 CrossFit Open Age Group Round-Up

“Never Miss a Monday” is a new series for Morning Chalk Up premium subscribers. Each Monday, we will bring you interesting, informative, and thought-provoking content from coaches, affiliate owners, thought leaders, and more. The first installment comes from Jared Enderton, Games athlete and CrossFit Invictus Weightlifting Coach.


“It's your reaction to adversity, not adversity itself, that determines how your life's story will develop.“ – Dieter F. Uchtdorf. 


Credit: @hyroxamerica / Instagram

You Signed Up for HYROX, Now What? Chris Hinshaw’s Tips

To the surprise of no one, HYROX has become a favorite for CrossFitters, much like obstacle course racing more generally.

A mixed-modal event with running and hybrid movements in a competition setting? What more could a CrossFitter ask for? 

But when it comes to training for one, athletes aren’t quite sure where to start. 

Chris Hinshaw, founder of Aerobic Capacity and the endurance coach to many elite CrossFitters, has some answers for those looking to do their first HYROX event. 

Remind me: HYROX is a global fitness race that includes a substantial amount of running with hybrid movements mixed in, such as burpee broad jumps, sled pulls/pushes, farmer’s carries, wall balls, and more. The races started in 2017 in Germany and have only recently gained popularity in the United States. 

The race consists of eight one-kilometer runs, making it primarily all about an athlete's running capacity and endurance, Hinshaw tells Morning Chalk Up. 

  • “What people need to realize is that HYROX created an event that essentially has close to 50% running. Therefore, if you think about your finishing time, and this is what I would tell any new athlete, guesstimate what you think that you can finish it in, and 50% of that total time is going to be running,” said Hinshaw. 

  • “If you think about just that alone, then at least half of your training should be running, if you’re targeting it.”

  • Hinshaw uses the example, if an athlete believes they can finish the race in 90 minutes, that’s 45 minutes of running. That means your average 1,000-meter run in HYROX is going to be roughly 5 minutes and 30 seconds. What the athlete needs to do is practice at that pace per 1,000 meters. 

“You need to practice and train at that speed because that's what you're going to be competing at; it's called specific training. You train for the event and the speed of that event.”


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😭 WIT London Closes Doors: In case you missed it last week, WIT London has announced that its final classes will run on March 28 at District Battlesea.

  • From the post: “It is with a heavy heart that we announce the closure of WIT London, St Paul’s.”

  • “We want to thank everyone that’s visited and trained with us since our opening in 2018. WIT London was a special place for so many, and was made even more special by the people that came to it.”

  • “Rest assured, this is not the end for WIT. Plans are already in motion to come back bigger and better, so watch this space, and we’ll be sure to keep you fully updated on the journey.”

🎟️ 🎟️ West Coast Classic Tickets: Planning to head to Carson for a Memorial Day trip to the North America West Semifinal? Ticket prices for the WCC increase in 1 week, so secure your spot for the best price now!

✍️ Now Hiring: PRVN Fitness is looking for some interns local to Nashville. If you have a passion for learning and want to be part of the PRVN Team, send your application now.

💪 Saunders to Compete at CrossFit Expo Games: The AusFitness Expo announced that fan-favorite CrossFit Games veteran Kara Saunders will compete at the CrossFit-licensed Expo Games at the AusFitness Expo on April 13-14. Saunders announced earlier this year that she will lead Team Mayhem Thunder in the 2024 season.

  • Saunders will be joined on the competition floor by Harriet Roberts and Saunders’ own 2024 Mayhem Thunder teammate, Emily de Rooy. Khan Porter will be on hand as co-emcee of the event.

🎉 Crossfit’s New CMO Introduces Herself: Crossfit’s new Chief Marketing Officer, Jenna Hauca, took to her Instagram yesterday to announce that it was her official first day with the company:

  • From the post: “I’m excited to share that today is my first day as Chief Marketing Officer at CrossFit.”

  • “I’ll be joining an incredibly talented and devoted team to expand CrossFit’s global reach by supporting our 12,000 affiliate gyms in 140+ countries while generating demand for new gyms and supporting the CrossFit Games.”

  • “It’s an absolute honor to serve a brand that has been in the business of saving, improving, and transforming lives for more than 20 years and I’m eager to join in the efforts of amplifying this mission.”

ICYMI: The first-ever adaptive Festivus competition is coming to Wisconsin next month.


Credit: @jaredenderton / Instagram

How to Find an Extra Gear in CrossFit Workouts Using "Negative Split" Training 

By Jared Enderton

Do you often come out too hot in CrossFit workouts and then bonk in later rounds? Do you struggle to finish strong? 

My topic today is how to use “negative splits” in training to improve your pacing and help you develop a stronger aerobic system later on in workouts.

What are “Negative Splits”? 


Credit: @crossfitgames / Instagram

2024 CrossFit Open Age Group Leaderboard Round-Up

By the end of the season, champions will emerge from across the wide range of age group competitors. Here’s a run-down of the, as yet unofficial, top three finishers of every age division. 

Age 14-15


  1. Pablo Tronchon - 11 points

  2. Mourad Katy - 16 points

  3. Maddox Metcalf - 19 points

Tronchon finished fifth in the 2023 CrossFit Open and took 10th in the 14-15-year-old division at the Games. 


  1. Keira McManus - 12 points

  2. Addy Gadoci - 12 points

  3. Leticia Cerqueira - 14 points

McManus and Gadoci tied in points, but McManus won the tie-break by winning one of the workouts, 24.1.

Age 16-17


  1. RJ Mestre - 3 points

  2. Sebastian Cannata - 28 points

  3. Ka’eo Subiono - 36 points

Mestre won with the lowest point total possible, by taking first on all three workouts. 


Improve the Dip and Drive

Check out these three points from Jared Enderton that can make your dip and drive more powerful. See the post for a full warm-up and rep scheme, a sample of the Invictus Weightlifting Program.


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Celebrating a PR, hosting a fundraiser, this, that, or otherwise? Send us a tip.

  • 🙌Great work to CrossFit 3090 in Prairieville, LA, for donating $1000 to the local schools’ Children’s Nutrition Program, clearing 143 negative accounts.

  • Nice work to five-year-old Ivy of Deka CrossFit in Canada for completing the CrossFit Open.

  • Congratulations to Alison on getting seven bar muscle-ups in 24.3, after getting her first one just in February.

  • Great job to semifinal athlete Ruan Potgieter, on the impressive skill work.

  • 💪Congratulations to six-year-old Charlotte of Pack Athletic Club in Deer Park, NY, on the three linked strict pull-ups.